Don’t be afraid of Damaged eyes from WFH – The demands of Work from Home and School from Home due to the COVID-19 pandemic have caused the time spent in front of screens to increase. It is well known that computer screens and devices emit electromagnetic radiation that can damage the eyes.

Often the eyes feel sore, watery, blurry, tired, or itchy when looking at a computer screen or device for too long. These complaints are the result of too intensive use of the eye. This can result in reduced productivity levels.

There are two main things that need to be considered in maintaining eye health while undergoing WFH / SFH:

1.20/20 Rule

20/20 rule or 20/20/20 rule is a principle that aims to give your eyes a break from the screen by averting your gaze every 20 minutes on an object 20 feet (about 6.1 meters) away for 20 seconds. This method can effectively reduce eye strain. This method can also be done while doing physical activity to stretch the body such as standing, moving, turning, tidying the table, or sipping a drink.

2. Nutritional intake

Don’t be afraid of Damaged eyes from WFH – To maintain eye health, of course, cannot be separated from nutritional intake as a source of energy for the eyes to function properly. These nutrients are transported by the small blood vessels in the eye. Some of the intake needed for the eye includes vitamins A, C, and E. Vitamin A intake is needed to maximize retina performance, while the intake of vitamins C and E are needed as an antioxidant.

Fruit and vegetables with orange color are generally rich in vitamin A, for example, carrots and apricots. You can get vitamin C from consuming citrus fruits such as oranges and lemons. While avocado, almonds, and sunflower seeds are rich sources of vitamin E.

By paying attention to these two things, the risk of eye damage during work from home and school from home can decrease. If the problems don’t stop then you should immediately consult a specialist to get the right treatment.

Contributor: Kholifah Uswatun Khasanah 4th semester student of Bachelor of Nutrition, FKM UI


JustStand. 2016. Prevent eye strain with the 20-20-20 rule. [online] Available at :

Vimont, Celia. 2020. 36 Fabulous Foods to Boost Eye Health. [online] Available at :

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